Library / Shoulders
Kettlebell Arnold Press
Kettlebell · Vertical Push · Compound
Shoulders TricepsUpper Chest Joint friendly
Default prescription & biomechanics
- Primary muscles
- Shoulders
- Secondary muscles
- Triceps, Upper Chest
- Equipment
- Kettlebell
- Movement pattern
- Vertical Push (Push force)
- Difficulty
- Intermediate
- Working rep range
- 5-8 reps per set
- Between-set interval
- 150 seconds rest
Step-by-step coaching cues
- Start with the dumbbells held at chest level with your palms facing your torso.
- As you press overhead, smoothly rotate your wrists outward until your palms face forward at full lockout.
- Pause briefly at the apex with your core locked.
- Reverse the rotation as you lower the dumbbells back down under control to the starting position.
Joint & safety considerations
No specific joint contraindications are flagged for Kettlebell Arnold Press. Maintain controlled tempo across the full range of motion and stop the set if sharp joint pain occurs.
Biomechanical alternatives & swaps
Used by the in-app Swap sheet when your equipment is occupied or when adjusting exercise difficulty.
| Exercise | Relationship | Equipment |
|---|---|---|
| Barbell Clean and Press | Barbell swap | Barbell |
| Cable Shoulder Press | Cable swap | Cable |
| Dumbbell Seated Shoulder Press Parallel Grip | Dumbbell swap | Dumbbell |
| Dumbbell Standing Overhead Press | Dumbbell swap | Dumbbell |
| Lever Seated Hammer Grip Shoulder Press | Machine swap | Machine |
| Lever Shoulder Press Plate Loaded | Machine swap | Machine |
From the WorkoutCard biomechanical library (613 verified movements). For general strength and conditioning education, not medical or physiotherapy advice.